‘MED’s 4 Sleep

These are your Sleep MED’s …

Sleep Factors :

  • Dark
  • Cold
  • Quiet
  • Duration
  • Timing of:
    • Movement
    • Nutrition
    • Supplements

Jet Lag :

  • Light
  • Movement
  • Nutrition

Mindset :

  • Reduce stress-stimulus
  • Prime mind for your morning / positive affirmations
  • “Remembering” to help fall asleep

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Sleep Factors for setting up a Sleep Factory

Keep your bedroom as dark as possible.

  • Dim lights as evening progresses
  • Reduce exposure to Blue light during evening
  • Get Sunlight in the morning

Keep your bedroom cool.

  • Body temperature of 60C
  • Hot / Cold exposure (shower)

Keep bedroom quiet.

  • White noise

YOU NEED 6-9 hours

  • Yes there are outliers
  • Below 6, above 9 = higher risk of disease and all-cause mortality

YOU NEED to exercise

  • Not too close to bed (2-3 hours before bed)
  • Overtraining can cause insomnia

YOU NEED to eat properly

  • Not too close to bed (2-3 hours before bed)
  • Avoid stimulants & depressants in the afternoon (6 hours before bed)

You MAY need SUPPLEMENTS

Remember to cycle your dose over/under the recommended dosage:

  • Melatonin
  • CBD
  • GABA
  • Calcium & Magnesium + Stack
  • Vitamin A
  • Valerian Root
  • Tryptophan

JETLAG

= adjusting your circadian rhythm to match your geographic location

  • Expose yourself to hormetic stress first thing in the morning
    • Sun light
    • Exercise
    • Eat  

MINDSET

  • You MUST ACTIVATE your Parasympathetic Nervous System
    • Breath work
    • Essential Oils
    • Gargling / Hand warming / Tummy Rub / Palming
  • You MUST DEACTIVATE your Sympathetic Nervous System
    • Reduce exposure to stress
    • Reduce stimuli in general
    • Journaling
  • Prime your Mind
    • Positive self talk / Mantra
    • Imagine your ‘best possible morning’
    • Remember peaceful moments in your past.

YOU MUST HAVE CONSISTENCY

  • In your light / dark cycle
  • In the hours you wake & fall asleep
  • This is the only way for a human body to synchronize wakefulness & sleepiness to the appropriate times of day. (I.E. adjust external conditions and force your body to adapt.)
  • Consistency is the key to many things – including health, strength, and intelligence.

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